2019 Workout 2 – “Replay”

19.2A is your time to complete 250M 19.2B is your total row time (for 2500M)

MONITOR INSTRUCTIONS

Set up your monitor using “INTERVALS: VARIABLE” only.

[Select Workout] > [New Workout]

[Intervals: Variable] > [Distance]

Interval 1: 250M + 00:30 Rest a

Interval 2: 500M + 01:00 Rest a

Interval 3: 750M + 02:00 Rest a

Interval 4: 1000M + 00:00 Rest a

[No More Intervals]

Retrieve your results from the monitor memory ONLY!

19.2A is your time to complete 250M

19.2B is your total row time (for 2500M)

MONITOR INSTRUCTION VIDEO

19.1

2019 Workout 1 – “8:30”

19.1 – “8:30”

Workout: Row 8 intervals of 30 seconds followed by 30 seconds of rest.Score: Total Meters Rowed for all 8 intervals.Team Score: Total Meters Rowed – All 4 athletes combined.

MONITOR INSTRUCTIONS

Set up monitor for 8 intervals of 30 secs with 30 secs of rest (see below). Damper may be set at any level. Once intevals have been set, begin rowing as fast as possible. Rest after each 30 second effort. Rolling starts are acceptable after the 1st round.

After the completion of 8 total rounds, retrieve your results from the memory on the monitor.

Monitor Set Up

[Select Workout]

[New Workout]

[Intervals Variable]

Interval 1: [TIME]

Set “Time” to 00:00:30s (you must set the :00 to :30 before changing the 01:00 to 00: )

Set “Rest” to 00:30s

Press the check box.

Interval 2: [Time] .. repeat process for 8 total intervals.

Results

Use the memory/date feature to locate your workout. Select the workout and take a picture of the screen. Submit the “total meters” rowed as your score. Upload a picture of your screen.